Food, functionel strength training, Sport, strength training, training, weight

My new journey – week 2

A few weeks ago, I decided to try a quit drastic change in my diet, as well as I embarked on my new journey as a Strength & Conditioning coach – and trying out my own 4 weeks program.

For those of you who read my blog, and know me through real life: classes, long lost friends in Denmark, new friends and aq. in Ireland: You all probably know, I’m pretty strong and could tear down the walls, but you also know, that I haven’t been fighter fit, since my last fight (which I think is 2 years ago!!!).

Two weeks into my strength program (which I had to modify the past 3 sessions, due to a broken finger) and into my new diet, I’m starting to see peeps of abs. Which of course makes everything  better.

End of the second week and somethings starting to show

End of the second week and somethings starting to show and of course also showing is the broken, buddy strapped finger 

I’m also starting to feel a lot stronger, especially in the Snatch, where I reckon, I’ll be upping about 10kg, once the finger is healed, and I got a strong grip again.

In the mirror, I see my arms and shoulders starting to stand out, and it’s a really delight to not only know, that I’m strong, but also to start seeing it. My new diet is btw. very simple: No Wheat or gluten products.
I’ve had a few gluten-free bread slices in between, chocolate chip cookies ditto, rice cakes, cheeses & gluten-free sausages, but otherwise everything is non-processed foods. I still do dairy – enjoying my yogurt in the morning and having lots of milk in the coffee. So I’m not joining the paleo movement, just trying to clean out a bit and see where this takes my body.

4 weeks is set off for the Strength & Conditioning program and so far, that’s also my time limit for my diet, however, I could easily see it continue. I don’t miss wheat that much, except for perhaps the occasionally danish 😉

 

 

 

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functionel strength training, girls fight club, Sport, strength training, Teaching, training

Happy Valentines day

I’m still alive and kicking here in Ireland, despite the weather and the public transport system continuously trying to get me down. But I’ve been crazy busy the past few weeks. Since I started working with MiFitness and CIT, I’m often doing classes both morning and evening, and its left me really ‘to tired to blog’ – between everything else that’s going on.

Like this week a friend of mine from Denmark (Ninna) have visited, and it’s been good, but sure a little stressful. For her as well. I love working with MiFitness, they are really great guys (Brenda and Conor), but some days it’s tough, to not work 8 hours straight – but here and there, drizzled all out over the course of a day.

feel the burn lego

For my training,  a lot of it goes on in the many classes I’ve started to teach: Burn and Tone, 20:20:20, Abs Blast, Circuit and Kettlebells. For The FighterGirls and the new morning boxercise class, I don’t do much: just demonstrating and sorting kick and punches out. (No kicks in Boxercise). MiFitness embraced The FighterGirl concept, which is so cool (I really love them for this!)! The members seem to love it and I really enjoy teaching my kicks and tricks to more corkian ladies.

However due to Irish public transport or lack of the same, I am actually picking up weights again. To be on work on time, I have to get there an hour earlier: So I might as well use the gym.

Wrist, elbow and now finger all are ‘work-able’, which unfortunately doesn’t mean good. So I’m slowly picking up strength again, and trying new stuff, since the gym carries cables, leg press and hamstring curl. Btw. I love the hamstring curl!

I don’t have enough numbers, but will work on getting my blogging on again, and start posting some numbers!

Anyways, Happy Valentines day, pancake day and ash wednesday-day. For me it’s all the same: It’s GYM Day every day!! 😉

valentines day

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functionel strength training, muay thai, ross training, strength training, thaiboxing, training

First Hello in the new year

So this is gonna be my first Hello in the New Year! I would actually have thought, it would have entered sooner, but I guess not much on my mind and then too little time gave this result.

So here 8 days later – I’m in Ireland (again). Training has been picked up (again) and I actually managed to get a Personal PR (today!).

So let’s get the training down first:

Tuesday 4th:
Gym Session!

Warm Up: 12 min, 2K

Clean & Jerk (15K, 20 K, 25K) – Can’t remember how many sets and reps – but a lot! Technique suffered the first times around, as it has been a while. But came quickly again – and felt really good.
Flys 5x 6 (8K)
Pull Ups 5x 4

Wednesday 5th:
1½ hour Thaiboxing @ Brucies Gym – Really good and hard. Someone drove me under the bus with the pads
1½ hour Jujitsu @ Brucies Gym – Lot of fun! Got to try some techniques for armbar, reversing position, choke and sidecontrol

Thursday 6th:
Gym Session
Warm Up: 10 min running 2.2K

Flyes: 5x 6 (8k)
Leg raises 10x 3

Ross Circle x 7:
DB Bench Press (5 rep)
Burpees + 16K KB overhead raise (10 reps) – New one! Going down as to a burpee, instead of jumping and clapping when getting up, you take the KB from the ground and lift it above your head. Was pretty tough!!
6k KB Side raise (15 rep) – This was a little mystery for me.. I didn’t get much out of it, and I would swear the guys got even less. To be efficient we should prob have used a 10K DB.
Knee tugs (20 reps) – Always a winner and great for feeling like Kermit!

4 x 2min rds of Shadowbox
4x 2min rds of Pad work

Friday 7th:
Big Ol’ Nothin’

Saturday 8th:

1½ Hour Thaiboxing @ Brucies Gym – Pads with Bruce! My kicks seemed better today! Curse my flexibility – sometimes I forget my hip – still!!

Afternoon session:
Warm Up: 1.3K in 5 min

Snatch (trying w/ 20K barbell – fell flat on my butt) – really have to practice this one a lot more. And with a 15K barbell, as I learned it with!!

Run: 1K in 4.17 min
Clean & Press 5x 3 (20K)

Bend over row
5x 2x 16K
5x 2x 18K (PR)
5x 2x 20K (PR)

Run: 1.03K in 4.09 min

Finisher: 5x 3 Pull ups (mixed grips) – super set with – 10 x 3 leg raises

West Cork is as usual very beautiful and the sea view is from another world. I even got a christmas present – which was slightly embarrassing as I only brought for the family – Ah well did actually get two presents. A nice one and another one. Have had a rough day too.. but the sun was up again this morning – which was a bit odd, as I’d dreamt about spring time, and the loveliest blossoms!

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Fitness.dk ABC, functionel strength training, ross training, training

Return to Ross

I can’t believe I neglected to blog this past week. Sry!! I don’t even really know, what I’ve done, so it can’t be that much either. Which is a very shameful statement to put in black and white. But.. I guess it is so..

Today was the return of Ross Training! After a 4K fast paced run (17min flat)
More specific the dreaded ‘Fast and Furious’, and I tend to believe, I use to do 10 rds, but I could be wrong. Will look after putting this down. Tonight however – only 8 full ones.

The Fast & Furious consist of 4 drills:
10 Pull Ups
10 DB Swings (pr arm)
10 Plyometric Push Ups
10 Knee hugs

Did 8 rds in 20 min:
4 rds w/ 11K DB
3 rds w/ 8K KB
1 rd w/ 12K KB

Pull ups:
10, 6, 5, 4, 4, 4, 4, 5

Shared the pull-up bar with two guys and had to sit and wait to get started two times, during the 8 rds – but even if they had not been there, I doubt, I had been able to squeeze another rd into the 20. It was freaking hard!!

Finisher:
Flyes (decreased) 5 x 5 – 6K
Third time I do the drill, think I can take 7 or 8 next week
Evil Wheel 5 x 10
Shadow Box 6 min
Stretch

Todays lesson: Guess I have to do more Ross!

From the other days:
Saturday: 1½ hour of Muay thai in Siam. Did 3 rds of pads with Philip! Very cool and very nice of him to take me ‘to hell’
Friday: Morning box with Johnny De Lima
Thursday: Rock n roll with Kevin @ Fitness.dk
Wednesday: Morning box with Johnny De Lima

After edit: Big bummer – did 10 rds last time around in 17.xx minutes. With a 12K DB. Have NO idea how the F I did that. But.. Guess I gotta try and pick up the Ross again.

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Fitness.dk ABC, functionel strength training, sparring, thaiboxing, training

Short training note

Fitness.dk ABC

5k – 20.43

Clean & Press 4×6 (11 & 12 kg)
Pull Ups 4×6
[Super set: Clean & Press 4 reps, move on to Pull Ups 4 reps – 6 sets total]

½ TGU 4×6 (8 & 9 kg)
Wall Squats (1 min) & Jump Squats (10)
[Super set: ½ TGU 4 reps, move on to Wall Squats/ Jump Squats]

Stretch and finish

Pull Ups were easier than I had imagined, but also just did 4 in a set. shifted between under/ overhand grip. Nice to feel the progress. Clean and Press weren’t so cheerful. Had to back down from 12Kg to 11 after 2 rounds, due to my wrist. ½ TGU’s was good, and 9Kg was fine (did 8kg first set and 9 for the rest). I think, I can up the weight soon. Wall Squats and jump squats was nearly killing me in the first 2 sets. After that, it seemed like the body adjusted and got the hang of it. Great workout!
Thaiboxing later!

Wall Squats in my toning class - fit.dk ABC

Post Thaiboxing class @ Siam

90 minutes of muay thai with Clemme! Very nice – picked a bag as partner tonight on purpose, as my wrist are making trouble again. Can’t hold pads for the big guys. (Don’t think it really like the press and clean).
Got to sparre 2 rounds with Klingen – which was very nice, except he landed his knee on my elbow – on the ‘funny bone’.
But great to see, my knees are beginning to get incorporated more natural, and also a few of the moves from Amsterdam, was able to pull them out.

Also: 5 rounds of teeps, knees and angle work.
Felt very good afterwards!

Only issue – ate too quick, when I got home, so have a pretty bad stomach now 😦

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friends, functionel strength training, love, strength training, training

New gym tricks

Besides being a day of heartbreak, yesterday was also the day, where I got to train with Anders Fabricius Nedergaard again. He’s also one of the masterminds behind ‘Kropogkraft.dk’ and he knows a lot about functional weight training. He’s the sort of guy, who all athletes should have behind them. So no doubt, I felt very lucky to sneak in on a training session with him.

So what new, did I learn?:

Well for starters, I got my dead lift sorted out. And then Anders told me about the benefits from rotation and stabilization drills.

Did one, which could best be characterized as a straight, half TGU. DB or KB up in one arm straight – and then sit up straight. Weight above head. Will introduce it to my class next week.

Also a push through with barbel – a sort of straight FCT. Works on stabilizing core and push effect – which can be transferred into the same movement as punching.

Last new thing was a variety of one arm push up. In order to get the best from this drill, its important that my wrist gets better (that’s a obvoius) – and then to hold the body straight, instead of compensating by twisting the torso.

Also managed to throw in a small, but fast paced run. Training never fails… when everything else does.. trainings here..

Programme w Anders:

OH Squats: 2 x 10 x 20k
Deadlift: 2x 4x 30Kg
2x 4x 40Kg
4x 4x 50Kg
4x 4x 55Kg

Straight ½TGU:
8 x 4x 8Kg

Straight FCT:
4x 4x 20Kg
6x 4x 25kg
4x 4x 30Kg

One arm push up straight/ against wall:
6x 4

Usefull notes: Keep reps around 4 and sets around 6 – 8

Wrote my heart out, still waiting to be read

I still haven’t sent my letter about love…

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Fitness.dk ABC, functionel strength training, Teaching, training

Tuesday jam

Great session in Fitness.dk ABC,  before my Amsterdam departure!
Two overbooked classes and the third nearly full. Nice way to say happy holiday.

First two classes – got to work hard with my class.

Lots of abs/ back and toning:

Squats
Lunges
Russian side twists
Saxon side bends
V-ups – superset with Knee-hugs
Ball excercise
Push up variations
Full contact twist

Boxing class: Overbooked!
So except for a little Ross warm up, no room for joining in. Class was good! Everyone kicked but*!!

This morning a small run/ jog with Pui Yee. Awesome start as always.. however I got up 2 min. before run-time. Had a total black out this morning, and dazed back into dream world. Luckyli got up, and we got out running!

Tonight is off for Amsterdam! Trip looks better and better – and hopefully I get to interview one of the biggest dutch names while I’m there – as well, as making an awesome article/ interview with Carbin – and learn some myself! And have fun with the everyone!
Actually feel a little lucky!

Yay! Dong!

Yay Dong! Banana girl - thats me

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